MaryStella Posted March 15, 2011 Share Posted March 15, 2011 whoo ho HSPU!!! Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 17, 2011 Author Share Posted March 17, 2011 03/17/2011BW: 195.6 Warm up:Run 400 M10 push upsOverhead squat practice with empty barLots of stretching & shoulder/hip mobility WOD: (2 parts)Part 1: "Jeremy"21 Overhead Squats (65 lbs)21 burpees15 Overhead Squats (55 lbs)15 burpees9 Overhead Squats (55 lbs)9 burpeesTime - 8:34 Thought I could do the whole WOD at 65 lbs...but after the first set, I realized that I was wrong Time would have been faster if I hadn't had to change weight...or it might have been 12:00 and some change if I had left it at 65 lbs...Not sure which I would have benefitted from more. Part 2: One round of the WOD for Saturday's Open Sectionals competition90 single under jump rope15 power snatches (55 lbs)Time - 1:58 Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 17, 2011 Share Posted March 17, 2011 What kinds of things do you do for hip mobility? That WOD sounds intense, way too many burpees for my tastes! Link to comment Share on other sites More sharing options...
MaryStella Posted March 17, 2011 Share Posted March 17, 2011 oh my fav over head squats! lol! How did you like the sectional? Are you going to do all of the workouts? i wanted to but it looks like I Won't be able to because I can't jump therefore double unders and snatches already have me out. If the other wods are doable I may give them a go. Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 17, 2011 Author Share Posted March 17, 2011 Carrie - Well I did the run to loosen it up, then I do 20 secs each leg of the following: standing hamstring stretch, standing quad stretch, standing leg cradle stretch...I meant to do some walking lunges, but I forgot...Also I do like a lateral squat/groin stretch...And a 1 minute deep squat hold (Like the way you'd see aboriginal people squat around a campfire, if that makes any sense). Then using either the pvc pipe, or an empty 45 lb bar, I'll practice the squat movement...quickly and slowly, holding the downward position sometimes. Mary - The round for sectional was cool I guess. I think it was just to give a taste to people who are considering competing. I'm not planning on participating on Saturday though. I have to work 24 hr shifts on Friday and Sunday, and I don't usually go on Saturdays anyway. Maybe next time. Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 21, 2011 Author Share Posted March 21, 2011 03/21/2011 Warm up: (Partnered)Row 150 m while partner does air squatsslow steady air squats while partner rowsRun 200 m while partner does wall ballslightweight (8 lb) wall ball shots while partner runs10 knee to elbows & 10 hip extensions while partner does shoulder mobilityshoulder mobility while partner does KTE & HX WOD:Part 1 - 3 rounds of:3 Front Squat @ 75% - 3 secs down, no pause, explode up, absolutely zero pause at toprest 15 sec2 Front Squat @ 75% (same tempo)rest 15 sec1 Front Squat @ 75%Active rest for 5 min - practice pull up skill work and handstand push upsUsed 95 lbs for the front squats...Felt like I could have done more, but I was sharing a rack with a friend who just came back from hip surgery, so I didn't want to keep loading and de-loading the bar over and over again. Part 2 3 minute row for metersI rowed 810 meters...And I felt fine afterwards. Not good. However, there were three coaches there today, and they were critiquing my form, and one of them was re-adjusting the foot pads for me while I was rowing. One of them told me afterwards that I couldn't have gone all out on this because they were messing with me. The last time I did this test, I got 852 meters. I was proud of my score until I came home and saw that I did better 2 months ago Oh well. Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 22, 2011 Author Share Posted March 22, 2011 03/22/2011BW: 195.2 lbs Warm up:T-Drill5 inch worms5 slam ball throws overhead (20 lbs)10 box jumps (24") WOD:Part 1 -3 rounds for time3 Power Cleans (95 lbs)8 burpeesRest 60 secondsTime - 3:35(I don't think I've ever done burpees so fast. It was sweet!) Part 2 -3 rounds for time12 Kettle bell swings (55 lbs)Row 100 MRest 2 minutesTime - 7:15(Was having some trouble with the rower, one of them had a jacked up display and wasn't counting my meters, so I had to switch to another one...Cost me some time) Part 3 - 3 rounds for time4 Sandbag Get-ups (40 lbs)15 box jumpsNo rest period between roundsTime - 4:04(I did the first 15 jumps on a 24" box, then I caught my toes on the edge and went tumbling down I saw the box coming up quick towards my face, so I threw out my arm and caught all the impact on my forearm. I remember thinking how soft it felt right before I went rolling off onto the ground. It must have looked hilarious, but people seemed more worried. I was laughing...And now I have a big old road rash on my arm. So I switched to the 20" box since I wasn't able to get much air under my feet anymore. Still a lot of lactic acid in the quads from yesterdays WOD, I guess.) Link to comment Share on other sites More sharing options...
MaryStella Posted March 23, 2011 Share Posted March 23, 2011 hope your feeling ok from the box crash. how were the sandbag getups? I never did those. Link to comment Share on other sites More sharing options...
johnboy74 Posted March 23, 2011 Share Posted March 23, 2011 Ah so your doing crossfit WODS then Rob... how long do you give yourself between parts? Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 24, 2011 Author Share Posted March 24, 2011 Ah so your doing crossfit WODS then Rob... how long do you give yourself between parts? Oh whoops, I forgot to include that. I think we had 5 minutes between them for this particular WOD. It's up to the coaches really. 03/24/2011 Warm up:Row 1000 M10 pull ups10 air squats10 push ups10 back (or hip...i can't remember) extensions10 GHD sit ups WOD:12 minutes to ind 1RM for Split JerkMine was 135 lbs...might have been able to go a little higher, but my right wrist and right knee were bothering me some. 15 minutes AMRAP -5 ring dips (used blue assistance band)4 Turkish get ups (35 lbs...tried 40, but couldn't do it with the left arm)3 hand stand push-ups (only a few of these were legit...mostly negatives)2 Tire flips (400 and something lbs)3 rope get-ups (substitute for 1 rope climb)Results: 4 rounds + 5 ring dips + 3 Turkish get ups Link to comment Share on other sites More sharing options...
MaryStella Posted March 24, 2011 Share Posted March 24, 2011 ah tire flips! i haven't done those in awhile because of the weather. they should be back in my workouts soon. What is a rope getup? it is where you just climb the rope to standing uping and then back down again instead of off the ground? Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 24, 2011 Author Share Posted March 24, 2011 ah tire flips! i haven't done those in awhile because of the weather. they should be back in my workouts soon. What is a rope getup? it is where you just climb the rope to standing uping and then back down again instead of off the ground? Weather? I wish! It was raining here, and that damn thing was slippery. Yeah the rope get ups are for those of us who so far lack the coordination to make our hands and feet move in opposite directions...or something I'll get it one of these days. Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 25, 2011 Author Share Posted March 25, 2011 03/25/2011BW: 196.4 lbs This is the first time I've gone to CrossFit 4 times in one week. Warm up:Run 800 M10 air squats10 empty bar good mornings10 empty bar front squats30 double under attempts10 kip swings WOD:"Elizabeth"21 Squat Cleans (85 lbs)21 ring dips (w/ green band)15 Squat Cleans (85 lbs)15 ring dips (w/ green band)9 Squat Cleans (85 lbs)9 ring dips (w/ green band)Time: 11:24 Tried 105 lbs for the squat clean, but it wasn't happening. Maybe could have gone with 95, but I had a 35 lb bar today because all the 45s were in use...pain in the ass. Green band was a little too much assistance, but I was pressed for time, setting up, and all the other bands looked to be in use. Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 25, 2011 Share Posted March 25, 2011 Woo, look at you go, a CF regular now! Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 28, 2011 Author Share Posted March 28, 2011 (edited) 03/28/2011 Warm up:10 GHD sit ups10 hip extensions10 kip swingsactive shoulder mobility5 standing long jumps10 hang power clean to slow front squat with empty bar WOD:2 front squats (95 lbs)12 pull ups2 front squats (115 lbs)12 pull ups2 front squats (125 lbs)12 pull ups2 front squats (135 lbs)12 pull ups (used blue band) 1 power clean (95 lbs) - failed, caught the bar wrong, causing left shoulder pain for a long time10 hand stand push ups (negatives)1 power clean (65 lbs)10 hand stand push ups (negatives)1 power clean (85 lbs)10 hand stand push ups (with knees on jump box)1 power clean (95 lbs)10 hand stand push ups (with knees on jump box) Edited June 14, 2011 by Rob PMFF Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 29, 2011 Author Share Posted March 29, 2011 03/29/2011 At the station today. Since I haven't benched in over 6 months at least, I wanted to see what I was still able to do. Bench Press135 lb x 2140 lb x 2145 lb x 2150 lb x 2155 lb x 2160 lb x 2165 lb x 2170 lb x 2And then we got a call...Experiment Inconclusive Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 30, 2011 Author Share Posted March 30, 2011 (edited) 03/30/2011BW: 198 lbs Warm up:10 empty bar good mornings10 stiff-legged deadlifts10 inchworms10 walking lungesRun 400 M WOD:Deadlift4 sets of 2 reps @ 60% 1RM(155 lbs x 2 x 4) Shoulder Press4 sets of 2 reps @ 60% 1RM(95 lbs x 2 x 4) I guess these were probably higher than my 60% 1 RM...but they are what I chose to work with today. For Time:Run 800 M15 kb swings (55 lbs)Row 600 M10 kb swings (55 lbs)Run 400 MTime: 10:58 Edited March 31, 2011 by Rob PMFF Link to comment Share on other sites More sharing options...
MaryStella Posted March 30, 2011 Share Posted March 30, 2011 im liking that last wod! Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 30, 2011 Author Share Posted March 30, 2011 It sucked! I hate running. And I hate running in the cold. Although I must admit I'm not hating it as much as used to. When I started CF, I would DREAD the days where running was part of the WOD. I almost don't care now. Almost... Link to comment Share on other sites More sharing options...
MaryStella Posted March 31, 2011 Share Posted March 31, 2011 you can hate it all you want. all you have to do is actually do it! Link to comment Share on other sites More sharing options...
Rob PMFF Posted April 1, 2011 Author Share Posted April 1, 2011 (edited) LOL. True that. 04/01/2011 Warm up:Run 400 M10 good morningsstretched and practiced deadlifts and box jumps WOD:CF Opens WOD #215 min AMRAP- 9 Dead lift (135 lbs)- 12 hand-release pushups- 15 box jumps (24")Rounds - 6 I should have used 155 lbs like Rx'd...but was skurred with the lower back history and all. Edited April 1, 2011 by Rob PMFF Link to comment Share on other sites More sharing options...
medman Posted April 1, 2011 Share Posted April 1, 2011 Rob, that is some pretty impressive stuff! Glad to see your back isn't holding you back (no pun intended) lately! Link to comment Share on other sites More sharing options...
Rob PMFF Posted April 1, 2011 Author Share Posted April 1, 2011 Rob, that is some pretty impressive stuff! Glad to see your back isn't holding you back (no pun intended) lately! Haha. Glad to see you aren't dead or something. Sometimes I would see your log on my list of "followed topics" or whatever, and wonder what happened to you. Link to comment Share on other sites More sharing options...
medman Posted April 1, 2011 Share Posted April 1, 2011 Rob, that is some pretty impressive stuff! Glad to see your back isn't holding you back (no pun intended) lately! Haha. Glad to see you aren't dead or something. Sometimes I would see your log on my list of "followed topics" or whatever, and wonder what happened to you. Not quite dead...but I started my clinical rotations and dropped off the face of the earth as I learned to balance life with an 80 hour work week! Everything's under control now...I think. Hehe. Link to comment Share on other sites More sharing options...
MaryStella Posted April 2, 2011 Share Posted April 2, 2011 i am thinking about trying out that open #2 just becuase I like the looks of it! I might throw it in my schedule next week! Link to comment Share on other sites More sharing options...
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